Vegan bean sausages are a fantastic option for anyone looking for a plant-based protein source that’s both hearty and satisfying. These sausages are easy to make and are perfect for weeknight dinners. With wholesome ingredients like beans, nuts, and spices, they’re not only filling but also packed with nutrients. Pair them with a side of mash and salad for a fulfilling meal that even non-vegans will love.
Why This Recipe Is Helpful
- Provides a high-protein meal without meat.
- Perfect for meal prep and can be made in advance.
- Offers a delicious and filling option for vegan and plant-based diets.
Best For
This recipe is great for individuals and families looking to incorporate more plant-based meals into their diet or anyone craving a flavorful sausage alternative.
Be Careful If
Individuals with nut allergies should be cautious due to the walnuts. Also, monitor salt intake if cooking for those with dietary restrictions.
Ingredients
- 3 tablespoons (45 g) chia seeds
- 1/2 cup (120 ml) water
- 1 cup (90 g) rolled oats
- 1/2 cup (60 g) walnuts
- 1 teaspoon seasoning
- 1/2 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1 teaspoon garlic powder
- 1 onion, chopped
- 1 1/2 tablespoons (22 g) soy sauce
- 1 tablespoon (15 g) tomato paste
- 2 cloves fresh garlic, minced
- 1 1/2 cups (240 g) canned white beans, drained and rinsed
Ingredient Notes
- Chia seeds are a great egg replacer and add binding properties to the sausages.
- Rolled oats can be substituted with breadcrumbs for a different texture.
- Canned white beans are convenient and add creaminess; you can use other beans if desired.
Kitchen Tools Needed
- Blender or food processor
- Mixing bowl
- Steamer or pot for steaming
- Aluminum foil
Step-by-Step Instructions
- Start by grinding the chia seeds in a small bowl. Add the water, stir well, and let this mixture sit for 10–15 minutes to thicken.
- In a blender, combine the rolled oats, walnuts, seasoning, ground cumin, smoked paprika, salt, and garlic powder. Blend until finely chopped.
- Add the chopped onion, soy sauce, tomato paste, minced garlic, and white beans to the blender. Blend until the mixture holds together but still has some texture.
- Wrap the sausage mixture in aluminum foil to form sausage shapes, twisting the ends tightly.
- Steam the sausages in a steamer for about 35 minutes until firm and cooked through.
- Serve the vegan bean sausages with mash and salad for a delicious meal that provides great flavor and nutrition.
Pro Tips
- Make sure the chia seed mixture is well-blended to ensure the sausages hold together.
- Adjust the seasonings based on your preference; adding more spices can enhance the flavor.
- Let the sausages cool slightly before unwrapping to set them better.
Lighter Swaps
- You can reduce the amount of walnuts for a lighter texture if desired, but the original ingredients work best for flavor and consistency.
Common Mistakes
- Over-blending the mixture can turn it too mushy; aim for a chunky consistency.
- Not using enough chia seeds can lead to the sausages falling apart; make sure to use the recommended amount.
Serving Suggestions
These sausages pair wonderfully with mashed potatoes and a fresh salad, making for a hearty and comforting meal.
Storage Instructions
Store any leftover sausages in an airtight container in the fridge for up to 4 days.
Reheating Tips
To reheat, simply steam or pan-fry the sausages until heated through.
Nutrition Estimate
Calories: 220
Protein: 9g
Carbs: 30g
Fat: 8g
Values are estimates and may vary by ingredients and portion size.
Recipe Summary
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: Vegan
Course: Main
Calories: 220
Frequently Asked Questions
Can I freeze these sausages?
Yes, these sausages freeze well. Just wrap them tightly in foil or plastic wrap before placing them in a freezer bag.
What can I use instead of walnuts?
You can substitute walnuts with sunflower seeds or omit them entirely for a nut-free option.
How can I adjust the spice level?
Feel free to add more spices or chili flakes for extra heat, depending on your preference.
For a similar protein-packed dish, check out this vegan lentil steak recipe!